CFD is sponsoring the Running of the Bulls 8K THIS Saturday, June 1st! Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St. Sign up on the whiteboard! WOD for Tuesday 052813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! TWO spots left! Details here WOD for Wednesday 052213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: Complete 3 Rounds (not timed)...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Only a few spots left! Details here WOD for Thursday 051613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: Kipping Pullups 5...Read More
CFD is hosting the CF Gymnastics Certification today. There is NO OPEN GYM! Meet in the big room for WODs at 10 and 11am. WOD for Sunday 051213 Warmup (to be completed on your own BEFORE class starts): Jog 800m – Perform 5 Burpees every 100m Conditioning: Part 1: Pushup Ladder Partners working together, one...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Details here WOD for Monday 050613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: Complete 3 Rounds (not timed) 1 Hang...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Details here WOD for Saturday 050413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups...Read More
WOD for Monday 042913 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Dips 3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll...Read More
WOD for Sunday 042813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: In teams of two, trade off...Read More
WOD for Monday 042213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)...Read More
30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Monday 040813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 5 sets...Read More
